WOD / Events

UPDATE: We do not need any additional help today (Friday 18) – No 5:30 pm, or 6:30 pm. 
Saturday – closed and no help needed (garage door installation and we are cutting mats and finishing installing the rubber matting throughout the box).
Sunday – please join us from 12 – 2pm (may only take an hour if enough people come) to relocate all of our equipment into their new locations!
Monday – we’ll be up and running but noon WOD is cancelled.
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Deadlift
5 x 3 (A)*
*5-10# heavier than last week

4 Rounds For time:
10 Pistols, FX Reverse Lunges
15 Hang Power Snatches 115/80; FX 95/65
20 Double Unders

CFR7 Strength day:

Snatch:
Find Heavy Single

Overhead Squat (From the floor)
5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples)

5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell

*No need to go to heavy, we got Some deads tomorrow!

12 Days of Christmas!
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

*Compare to 12/16/2015

NO CAP!! This workout can take an hour!

GET EXCITED – we are moving on to bigger and better things! Officially announcing the move to CFR7 2.0 next week!! Thank you for your patience while our amazing new permanent space was under construction. The time is finally here to make the move into our new space but we need your help. The WOD for next FridayandSaturday (December 18&19) have been programmed…a unique opportunity to pick up heavy things and put them down…”Moving WOD.” On Friday, we will maintain our regular WOD schedule for you to come in and provide an hour of your time to help us move equipment and rubber mats into your new home.
In addition, Saturday, December 19th we are asking for you to come help move during a 2 hour block of your choice. Any extra time that you provide will be greatly appreciated. Our goal is to get everything in place so that Monday, December 21st is your first WOD in the box you have been waiting for.
Saturday Moving Blocks:
1000-1200
1200-1400
This is your community family. Let’s build it together (helping us move does not count against your 13 classes)!
Thanks a bunch in advance!!
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Strict Press
6 x 2 (A)
Partner Wod: With a partner:
Row 3k
Every 3 minutes, stop rowing and complete 10 Thrusters 115/80 Fx:95/65 and 10 Burpees
appropriate row and reps as desired.
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